Category Archives: Medium (< 15 min)

< 15 minutes

Strict Press then Regional Workout Event #3 (modified)

By | | , , , ,
1 Comment

Not for time do the following resting as needed between sets:

  • 5 x Strict Press @ 65lbs
  • 5 x Strict Press @ 95lbs
  • 5 x Strict Press @ 115lbs
  • 3  x Strict Press @ 125lbs
  • 2  x Strict Press @ 135lbs
  • 1  x Strict Press @ 145lbs
  • 1  x Strict Press @ 150lbs/68kg

Then my version of event #3.  For time do

  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg
  • 100 x Double Unders
  • 25 x Dumbbell Thrusters @ 10kg
  • 25 x Pullups
  • 25 x Dumbbell Thrusters
  • 100 x Double Unders
  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg

Results: For the metcon, 10:55

Back Squats and HSPU then Cleans and Burpees

By | | , , , ,
Comments Off on Back Squats and HSPU then Cleans and Burpees

Do 4 rounds of

  • 3 -5 x Back Squat
  • Rest 30 Seconds
  • Max Reps Handstand Pushups
  • Rest 3 minutes

Then do AMRAP in 10 minutes of

  • 10 x Power Cleans @ 125lbs
  • 15 x Burpees

Results: Back Squats 115/135/155/185/205.  Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.

Double Unders then Handstand Work followed by 2017 Games Regional Workout #4 (modified)

By | | , , , ,
1 Comment

EMOM for 5 minutes do

  • 50 x Double Unders

Take 10 minutes and practice

  • Kick to Handstand
  • Plate Walks

AMRAP in 15 minutes of

  • 10 x Handstand Plate Walk on 5kg/10lb plate, both hands up/down is one rep ( should be a handstand walk but who can do that 🙂 )
  • 10 x Deadlift @ 185lbs/84kg
  • 10 x Toes to Bar

Results:  5 rounds plus 2 reps.  Did first round of 10 plate walks unbroken. Most other rounds did broke into two sets of 5.

Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

By | | , , ,
Comments Off on Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

EMOM for 14 minutes do

  • Even Minute – 5 x L-Sit Pullups
  • Odd Minute – 5 x Strict Dumbbell Press @ 16kg per Hand

Then EMOM for 14 minutes do

  • Even Minute – 5 x Weighted Dips @ 30lbs
  • Odd Minute – 5 x TRX Reverse Rows with feet raised or weighted if too easy

Then do a 20/10 tabata alternating:

  • Superman Hold
  • Hollow Hold

Results: Nothing special.

 

Bench Press and Pushups then Row, KBS and T2B

By | | , , ,
1 Comment

Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

  • Row 500m
  • 30 x Kettlebell Swings
  • Max reps Toes to Bar

Results:  Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round.  500m row took between 2:00 and 2:18.